Strength Endurance

Duration 01:00:00 TSS 49 IF 0.71 Has instructions

04:00 @ 55%

03:00 @ 65%

02:00 @ 80%

02:00 @ 90%

04:00 @ 55%

05:00 @ 74%

02:00 @ 86%

04:00 @ 55%

05:00 @ 74%

02:00 @ 86%

04:00 @ 55%

05:00 @ 74%

02:00 @ 86%

04:00 @ 50%

05:00 @ 74%

02:00 @ 86%

cooldown 05:00 @ 65% FTP - 25% FTP

This session is a split-focus workout. With an emphasis on endurance in the relatively short time we have available. Often there is no substitute to time on the bike, but this type of workout is very good at increasing your endurance capacity. The main intervals are 4 x 7 minutes, where the first 5 minutes are completed at a high cadence, followed by 2 minutes at a lower rpm and slightly higher power. Whilst technically easier, the first 10 minutes may feel tougher for you, due to the high cadence and strain it puts on the heart and respiratory system.

Similar workouts

Strength Endurance #1

01:00:00 49TSS IF: 0.71

Strength Endurance #1

01:09:00 64TSS IF: 0.75

Strength Endurance #2

01:09:00 64TSS IF: 0.75

Strength Endurance #2

01:04:00 55TSS IF: 0.72

Strength Endurance #3

01:19:00 75TSS IF: 0.76

Strength Endurance #3

01:04:00 56TSS IF: 0.73

Strength Endurance #4

01:04:00 59TSS IF: 0.74

01:00:00 51TSS IF: 0.72

Rolling Tempo #2

01:00:00 54TSS IF: 0.74

Zone 2 Endurance #1

01:00:00 46TSS IF: 0.68

01:00:00 59TSS IF: 0.77

6min Best effort!

01:00:00 62TSS IF: 0.79

Peak 1 Minute Power

01:00:00 46TSS IF: 0.68

30/30's Anaerobic #2

01:00:00 64TSS IF: 0.8

Anaerobic Capacity Hills #1

01:00:00 58TSS IF: 0.76

Anaerobic Capacity Hills #2

01:00:00 62TSS IF: 0.79

Peak 1 Minute Power

01:00:00 46TSS IF: 0.68

01:00:00 64TSS IF: 0.8

Aerobic 12's #3

01:00:00 54TSS IF: 0.74

01:00:00 51TSS IF: 0.72

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Spiked Aerobic #2

01:00:00 54TSS IF: 0.74

Zone 2 Endurance #1

01:00:00 46TSS IF: 0.68

Zone 2 Endurance #2

01:00:00 46TSS IF: 0.68

Zone 2 Steady State

01:00:00 43TSS IF: 0.66

Neuromuscular Power #3

59:50 60TSS IF: 0.78

01:00:00 61TSS IF: 0.79

Strength Endurance w/Sprints

01:00:00 53TSS IF: 0.73

SFR Split Cadence #1

01:00:00 59TSS IF: 0.77

SFR Split Cadence #2

01:00:00 63TSS IF: 0.8

01:00:00 63TSS IF: 0.79

01:00:00 63TSS IF: 0.8

15min Varied Tempo #2

59:45 60TSS IF: 0.78

High Torque Hills #2

01:00:00 62TSS IF: 0.79

01:00:00 61TSS IF: 0.78

Long Tempo Climb #2

01:00:00 64TSS IF: 0.8

Rolling Tempo #2

01:00:00 54TSS IF: 0.74

Strength Endurance w/Sprints

01:00:00 53TSS IF: 0.73

Strength Endurance Rotations

01:00:00 58TSS IF: 0.77

01:00:00 62TSS IF: 0.79

01:00:00 59TSS IF: 0.77

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Intensive Aerobic

01:00:00 61TSS IF: 0.78

01:00:00 60TSS IF: 0.78

01:00:00 50TSS IF: 0.71

6min Best effort!

01:00:00 62TSS IF: 0.79

01:00:10 64TSS IF: 0.8

59:45 63TSS IF: 0.8